Comparing Nutrients in 1 kilogram Artichokes VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Energy	16.2% 470kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	92% 120g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	13.7% 9.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.28% 0.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 7.3g	g per day for Men 19-50 years
Fiber	142% 54g	150% 57g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	170% 680μg	223% 890μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	82.2% 74mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	44% 440mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	160% 13mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	98% 2.25mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	129% 900mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	84% 2860mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	62.7% 940mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23% 849g	22.7% 841g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Artichokes vs Cooked Artichokes:

• Raw Artichokes have 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Artichokes have similar amounts of Vitamin B3, Vitamin E and Vitamin K per 1 kg.
• Both Raw Artichokes as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Artichokes vs Cooked Artichokes:

• Raw Artichokes have 2.1 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Sodium and 1.2 times more Zinc than Boiled and Drained Artichokes.
• Both Raw Artichokes and Boiled and Drained Artichokes have similar amounts of Manganese and Water per 1 kg.
• Both Raw Artichokes as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Artichokes contain 2.2 times more Omega 3 than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Artichokes have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Raw Artichokes as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.